Mind Map from Elwanda Klucik

Science of Stretching Mind Map

2024 Class

Same as 2022.

2022 Class

Bound Butterfly - seated

Props:

• Strap
• Pillow or block

Setup:

• Put a loop in your strap big enough to go around your back and reach to your feet, the heals of which are 4 fists away from your groin
• Sit in butterfly
• One at a time, grab a foot and put it into the strap
• In a sitting position keeps your feet from sliding away

Pose:

• Butterfly, but with a strap around your waist

Supine (bound) Butterfly

This is where the strap plays a bigger part. Also, in my experience, what worked sitting is too long for supine, but play with size of the loop.

Setup:

• Feet already bound
• Lean back

Tends to target inner thighs.

Prone (bound) Butterfly

Now you are on your stomach. The strap keeps the feet from sliding, and the knees are nearly like side/box splits.

Setup:

• Back into a sitting position
• Roll to a side and get your knees pushing out to the side
• Elbows/chest to ground